Benefits of Certified Organic Beetroot

Posted on September 26, 2006 by Sarmaad

Did you know that beetroot tastes wonderful and is extremely good for your health?

Well, beetroot contains no fat, not many calories and is a great source of fibre, antioxidants and group B vitamins. Below are some facts that you may not know about beetroot:

  • Beetroot also contains a significant amount of vitamin C, calcium, phosphorus and iron.
  • The leafy green part of beetroot is an excellent source of folate, iron, calcium, beta carotene, iron and potassium, all of which are great for women who are planning a pregnancy.
  • Beetroot contains more sugar than sweet corn, making it one of the sweetest vegetables around.
  • As beetroot contains a lot of sugar, it does have a higher GI (Glycaemic Index) than many other vegetables, falling into the medium category (Range 56 to 69).
  • Beetroot is a good source of anthocyanadins, a natural antioxidant that contributes to violet red colour.
  • The minerals and photochemicals in beetroot help to resist infection, boost cellular intake of oxygen and treat blood, liver and immune system disorders.
  • Beetroot stimulates the immune system by improving cell respiration and tissue oxygenation, by encouraging the production of new blood cells. This keeps the heart, muscles and nerves in good condition.
  • Beetroot juice alleviates anaemia, constipation, disorders of the bladder and kidneys.
  • Beetroot also has spleen and gall bladder cleansing properties.
  • Beetroot improves the functions of the liver by stimulating the regeneration of liver tissue and by stimulating the metabolism of dietary fats within the liver.
  • Beetroot is used in the treatment of cancer, skin problems, chronic infections, inflammatory bowel disease and both in the treatment and prevention of heart disease and rheumatoid arthritis.
  • Beetroot contains a high amount nitrogeneous compound betaine. In the diet, betaine rich foods are pharmacologically active and promote the synthesis of the mood enhancing chemical serotonin, which relaxes the mind. Betaine also helps in the cleansing of the stomach and the intestine.
  • Be careful to avoid excess beetroot consumption as this may cause you to feel nauseous or have instant diarrhea.
The nutritional benefits of beetroot are extensive, and include; dietary fibre, important for digestive health, cancer-fighting antioxidants, a powerful nutritional tonic and blood builder rich in vitamins and minerals, and folate, which helps make red blood cells, and iron which is crucial for providing energy and oxygen to all the cells in the body.

Now that we know a little bit more about beetroot lets take a look at the best ways to store them, what to look out for when choosing beetroot and how they can be prepared:
  • By removing the leafy tops from a beetroot (leaving approx. 5cm of stem) and storing them in an unsealed plastic bag, their storage life can be extended to weeks or even several months in the refrigerator.
  • The leaves should be crisp, fresh looking and not too long or thick (a bit limp is ok as the leaf deteriorate quickly) and should be used within a day or two.
  • When buying beetroot they should be firm with a smooth, undamaged surface, deep purple in colour, with firm stems.
  • To preserve the beetroots colour and nutrients, gently wash to remove soil particles. Heavy scrubbing may damage the skin and cause bleeding. Do not remove the skin or root until ready to prepare.
  • When cooking beetroot make sure that you leave some stalk in tack, this will help stop the beetroot from losing its colour and hold in the nutrients.
  • Beetroot can be peeled, steamed, cooked, pickled, shredded raw, boiled or roasted. Eaten hot or cold. It can be prepared whole, cubed or grated. It can be eaten in soups, main courses and desserts.
  • Beetroot leaves can be steamed, boiled, put in stir fries and cooked.
Beetroot is a very versatile vegetable and overall it is fantastic for your health. Below is a very healthy recipe for a BEETROOT HUMMUS

Beetroot Hummus

4 medium beetroot
1 ½ cups cooked chick peas
3 tablesoons tahini
½ cups olive oil
¼ cup water
½ teas ground cumin
2 cloves crushed garlic
2 teas lemon juice

Boil beetroot in a large saucepan over a gentle heat until tender aprox. 25 to 30 mins. Allow to cool. Peel. Place in a food processor or blender with the rest of the ingredients and process or blend until smooth. Serve on dried biscuits or with sticks of celery, zucchini, carrots, cauliflower etc.

This recipe is taken from the ALLERGY CONNECTION COOKBOOK, compiled by Sue Litchfield. Copies of this book are available to purchase from our website.

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There are many reasons why you should eat organic and more and more people are becoming aware of the issues surrounding conventional food production. One of the major reason people choose to buy organic fruits and vegetables is to reduce intake of pesticides normally found in conventional foods.

Below is the "BLACK" list of fruits and vegetables that contains the highest levels of pesticide.

  • Nectarines (over 97% contain pesticides)
  • Celery (over 94% contain pesticides)
  • Pears (over 94% contain pesticides)
  • Peaches (over 93% contain pesticides)
  • Apples (over 90% contain pesticides)
  • Cherries (over 90% contain pesticides)
  • Strawberries (over 89% contain pesticides)
  • Imported Grapes (over 85% contain pesticides)
  • Spinach (over 83% contain pesticides)
  • Potatoes (over 79% contain pesticides)
  • Bell Peppers (over 67% contain pesticides)
  • Red Raspberries (over 58% contain pesticides)
Below are some more interesting facts about the pesticide contamination levels of fruits and vegetables in the "BLACK" list:

The Fruits
  • Peaches were found to have the highest likelihood of containing multiple pesticides on a single sample, followed by nectarines and apples.
  • Bell Peppers where found to have the most pesticide detected on a single sample with approximately eleven pesticides on a single sample, followed by peaches and apples, where nine pesticides were found on a single sample.
  • Peaches where found to have the most pesticides overall with some combinations of up to 42 different pesticides, followed by apples with 37 and strawberries with 35.
The Vegetables
  • Celery was found to have the highest percentage of samples testing positive for pesticides, followed by bell peppers and potatoes.
  • Celery was found to have the highest likelihood of multiple pesticides, followed by spinach and bell peppers.
  • Bell peppers where found to contain the most pesticides detected on a single sample, followed by celery.
  • Bell peppers where found to have the most pesticides overall.
It is possible to lower your pesticide intake simply by avoiding the top 12 list, try to eat these organic foods, as non-organic produce still contains residual pesticides even after washing.

And remember eating the 12 most contaminated fruits and vegetables will expose a person, on average, to approximately 20 pesticides per day.

*Based on United States Department of Agriculture (USDA), Consumer Reports, and the Environmental Working Group.

As summer is approaching try this wonderful fruit salad, organic of course!!!

Fruit Salad

1/2 cup orange juice
1/4 cup honey
1 punnet strawberries, stemmed and halved
1 half-punnet raspberries
1 half-punnet basket blueberries
2 oranges, peeled, and cut into sections
3 Tbsp fresh mint leaves

In a medium bowl, whisk juice and honey; add remaining ingredients. Toss gently to combine; chill 1 hour.

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